FITNESS TEST

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

taylorbuck on March 17, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Shoulders, Thighs, Biceps, Triceps, Abs

Description

When starting a workout plan it's a good idea to give yourself a fitness test to see where your strength and cardio are at. Perform a few sets of high weight and low reps to determin your max limits. Do this test every month to track your progress.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	30 lbs.	20	60
	150 lbs.	2	60
	165 lbs.	3	60
	180 lbs.	1	60
Back
Machine Seated Rows	40 lbs.	10	60
	100 lbs.	4	60
	130 lbs.	4	60
	175 lbs.	2	60
	190 lbs.	1	60
Shoulders
Machine Shoulder Press	80 lbs.	5	60
	110 lbs.	5	60
	140 lbs.	3	60
Thighs
Seated Machine Leg Press	100 lbs.	20	60
	300 lbs.	5	60
	400 lbs.	6	60
	480 lbs.	12	60
Leg Extensions	105 lbs.	5	60
	180 lbs.	5	60
	255 lbs.	2	60
Lying Leg Curls	110 lbs.	4	60
	140 lbs.	3	60
	170 lbs.	1	60
Biceps
Machine Preacher Curls	20 lbs.	20	60
	60 lbs.	5	60
	80 lbs.	3	60
	100 lbs.	2	60
	110 lbs.	1	60
Triceps
Triceps Cable Pushdowns	85 lbs.	6	60
	130 lbs.	4	60
	160 lbs.	1	60
Abs
Hanging Knee Tucks	-	17	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.280 miles	2	-

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